When you jump out of bed at the buzz of your 5:30 a.m. alarm for an early morning workout, eating breakfast might be the last thing on your mind. But after fasting all night, your energy stores are depleted and the last thing you want to hear during a grueling workout is your stomach growl.
While simple carbohydrates found in sports drinks, energy gels and cereal provide a quick source of energy, they might not sustain you during a longer workout. Pairing these energy-boosting carbohydrates with a small amount of fat and protein is the best way to ensure sustained energy while working out. Adding in a dose of protein floods your bloodstream with amino acids right when you need them the most, allowing for muscle-building optimization. Healthy fats slow the digestion process, promoting a gradual release of energy throughout a longer workout.
“Let thy food be thy medicine and thy medicine be thy food.”
The following food will help you through your morning workouts.
1. Fruits: A fruit, whether it is fresh, frozen or dried, has quickly digestible carbohydrates that can fuel a morning workout, and it offers a light option if you’re not an early morning eater. Moreover, fruits are also more easy and quick on stomach in the morning. In addition to that, fruits that are favorable in the morning include oranges, figs, bananas, avocados, strawberries and apples.
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2. Pancakes
This breakfast staple can be made with a variety of grains to provide the carbohydrates needed to fuel your workout. If you don’t have time to sit down and eat them, they are easy to eat on the go, either plain or topped with a little nut butter. Moreover, pancakes are enticing and enjoyable.
3. Omelets
Omelets made using whole eggs and egg whites are a great source of muscle-building protein and amino acids. Omelets should be consumed 2-3 hours before a workout to avoid muscle catabolism and promote muscle growth.
4. Yogurt smoothie
First, let us not forget that yogurt comes from milk. So yogurt eaters will get a dose of animal protein (about 9 grams per 6-ounce serving), plus several other nutrients found in dairy foods, like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium.
Moreover, yogurt smoothies are also good sources of fast-acting glucose.
5. Sweet potatoes
Last but not least, sweet potatoes are great sources of complex carbohydrates that should be consumed around 2-3 hours pre-workout. Combining these foods with a good source of protein which means you’ll get a good source of slow-releasing energy to fuel you throughout a whole workout. Carbohydrates should be consumed by all those physically active but in particular those who carry out regular endurance activities such as cycling and running.
6. Porridge and oats
Yes, porridge is a good source of energy, sounds funny, right? It’s a nutritious way to start the day. Regardless of the type, shape or size, all porridge oats are whole grains and they all contain a soluble fiber called beta-glucagon, which can help lower your cholesterol level if you have 3 grams or more of it daily, as part of a healthy diet.
In conclusion, the above foods will help you with enough energy during your workout.
Benefits of eating the foods before the morning workout include.
1. Gives You More Energy
Our bodies use carbohydrates and glycogen as the first source of fuel. This is because carbohydrates and stored glycogen can be converted into ATP (adenosine triphosphate, i.e. energy) faster than protein and fat. Therefore, filling up your glycogen stores pre-workout will mean you’ll have more energy to perform at your best.
2. Prevent Muscle Catabolism
When we exercise, glycogen stores are quickly used up and depleted, so the body looks for new sources of energy – our muscles. By breaking down hard-earned muscle, the body can utilize amino acids for energy. This is bad, as it puts our bodies into a catabolic state, which can prevent muscle growth and recovery.
3. Increase Muscle Anabolism
Eating the right foods pre-workout means you won’t only top up your glycogen stores, but by eating a good source of protein, you’ll also be able to promote muscle-protein synthesis and create an anabolic environment in the body.
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